It’s not uncommon for clients to ask me if they should cut their calories while they are injured and experiencing a reduction in training volume.
In theory, their energy balance is changing, so they don’t feel like they require as much food. And many clients fear gaining body fat if they aren’t training as much.
But should they reduce their food intake?
The truth is healing from an exercise-induced injury requires adequate energy intake.
You need appropriate amounts of macronutrients and micronutrients, and, overall, you need enough calories to recover and rebuild.
Although training duration and intensity have changed, it’s not a straightforward drop in energy output. The body now needs to redirect some energy to recovery and healing. And, depending on the injury, you might still be moving and training—this is the best scenario.
For example, if you are walking on crutches and maintaining light movement, you will still require more energy than if you are doing absolutely nothing. Most athletes will not completely halt all training; they’ll do what they can to keep moving.
Focus on Muscle Retention
A big priority in recovery should be preservation of muscle. Muscle loss can occur if mobility is very limited: Movement is the main stimulus for building muscle. So try to move as much as you are able when you are dealing with an injury.
Eating adequate amounts of protein is very important all the time but especially in recovery. In fact, targeting a slightly higher protein intake might be beneficial, according to research for nutrition while recovering from injuries. (Reference: “Dietary strategies to attenuate muscle loss during recovery from injury.”)
The suggested range: 2.0-2.5 grams of protein per kilogram of body weight.
Maintain Energy Balance
While it feels intuitive to drop calories when injured because of the change in training volume, be careful.
The body responds to injury with inflammation. That inflammatory response is energy demanding! Then, depending on the severity and type of injury, adequate levels of energy intake are needed to expedite recovery. If you don’t supply enough energy, you can slow your recovery and increase the time it takes to return to training and sport. (I have experienced this first hand.)
Being in a caloric deficit is stressful for the body. Combining that with injury recovery is not in your best interests.
Summary: Choose a Better Time to Diet
It might be best to avoid an energy deficit altogether while healing and instead focus on energy balance with a higher protein intake.
If dropping fat mass is a requirement of the sport or a personal goal, it would be better to pursue that once recovery is complete.
